FitHouse Programming June 25 - 30

Monday

E3MOM x 5

400m Run

Sustainable efforts. Goal is to hit EXACT SAME PACE every round.

 

Clean & Jerk

3x3 @ 65%, Climbing

3x2 @ 75%

ONLY JERK THE FINAL REP OF EACH SET

 

Tuesday

5 Rounds each for time, rest 3 mins between rounds

 

12 Single Arm DB Thruster, right side #50/35

9 Burpee Over Rower

250m Row

9 Burpee Over Rower

12 SA DB Thruster, Left side

 

Wednesday

1:30 ON, 0:30 OFF. 3 Rounds for max reps

 

M0-1:30:

   9 Burpee Box Jump Overs

   Max Pull Ups

 

Rest 30 seconds

 

M2-3:30:

   9 Burpee Box Jump Overs

   Max Push Ups

 

Rest 30 seconds

 

M4-5:30:

   9 Burpee Box Jump Overs

   Max T2B

 

            Rest 30 seconds and repeat x3

 

Accessory

Tabata Weighted Plank

 

 

Thursday

Snatch, lift every 2:30

3x3 @ 65%, Climbing

3x2 @ 75%

 

2 RFT

5 Deadlifts #315/205

40 Wall Balls #20/14

5 Deadlifts

30 Cal Row

5 Deadlifts

20 HSPU

16 Min CAP

 

Friday

AMRAP 40

Run 800m

1 Lap Farmers Carry #53/35

15 Hand Release Push Ups

15 V-Ups

 

Saturday

Back Squat

4x5 Climbing

Rest 3 mins between sets

 

For time

20 Back Rack Reverse Lunges #135/95

10 Strict Pull Ups

18 Back Rack Reverse Lunges

8 Strict Pull Ups

16 Back Rack Reverse Lunges

6 Strict Pull Ups

14 Back Rack Reverse Lunges

4 Strict Pull Ups

12 Back Rack Reverse Lunges

2 Strict Pull Ups

10 Back Rack Reverse Lunges